• Joseph Luna

Strength cycle continues. Getting Open ready. Regular schedule this week. But Holiday schedule (9am


Monday 

A)warm up

B)deadlift 

6@70%

6@65%

6@60%

C)Bent Over Row

8@70%

8@65%

8@60%

D)open wod/“12.1”

7 min amrap 

-Burpees

(Must just to tap a bar 6” with both hands/finger tips above with double reach over head)

Tuesday 

A)warm up

B)wod prep/instruction

C)for reps

4x

1 min toes to bar

1 min double unders

1 min cal row 

1 min rest 

Wednesday 

A)warm up

B)strict press 

3x8-12

8 @70%

8 @65%

8 @60%

C)Bench press

3x8-12

8 @70%

8 @65%

8 @60%

D)for time 

3x

15 shoulder to OH 115/75

300m run

Thursday

A)warm up

B)wod prep/instruction

C)training

Tabata Push ups Then 

300m sprint

Tabata sit ups then

300m sprint

Tabata box jumps then

300m run 

Friday 

-Back squat

-Pull ups

-Thrusters

Saturday 

35 squat cleans for time 155/105

-50m farmer carry 53/35 E2MOM


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